Comparing Nutrients in 5 ounces Boiled Chickpeas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Chickpeas	21%	14%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Chickpeas	Oranges with Peel	Recommended Dietary Allowance
Energy	8% 232kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	17% 22g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.3% 10.8g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Chickpeas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61% 244μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chickpeas	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	51.2% 4.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.3% 85.3g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Chickpeas vs Oranges with Peel :

• Boiled Chickpeas have 1.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 13 times more Vitamin A and 54.6 times more Vitamin C than Boiled Chickpeas .
• Both Boiled Chickpeas and Raw Oranges with Peel have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Boiled Chickpeas as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled Chickpeas vs Oranges with Peel :

• Boiled Chickpeas have 6.2 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 7.6 times more Phosphorus, 1.5 times more Potassium, 5.3 times more Selenium and 13.9 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.4 times more Calcium and 1.4 times more Water than Boiled Chickpeas .

Comparison of macro-nutrients per 5 ounces:

• Boiled Chickpeas have 2.6 times more Energy, 8.6 times more Fat, 2.7 times more Omega 3, 25.3 times more Omega 6, 1.8 times more Carbohydrate, 1.7 times more Fiber and 6.8 times more Protein than Raw Oranges with Peel .
• Both Boiled Chickpeas as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.